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INTRODUCTION

Greetings, steemladies. I hope you are doing great,I am; thank you,@ninapenda, for organizing this interesting contest for us,i had an amazing time writting it. > What are vegetables and what nutritional values are derived from veggies? Give 5 examples of vegetables. ## Vegetables Vegetables are plant-based foods that are typically consumed for their nutritional benefits. The intake of veges cannot be overemphasized because of the quantity of nutrients they supply to the body, it's medically advice that's vegtables should be intentionaly added to your diet daily due to the vitamins, minerals, fiber, and antioxidants, we get from them. ![carrots-2106825_1280.jpg](https://cdn.steemitimages.com/DQmQCLXGUfzVHEyjDH8z6RUfzx4FhGU3ThPF99JmxFqpeWJ/carrots-2106825_1280.jpg) [Pixabay](https://pixabay.com/photos/carrots-yellow-beets-vegetables-2106825/) ## These are some of the nutritional values of vegetables: ### Vitamins[A,C,K,(B9)]: * Promotes good vision, immune function, and skin health . * Supports immune health, skin integrity, and antioxidant protection. * Important for blood clotting and bone health . - Essential for DNA synthesis and cell division, particularly important for pregnant women. ### Minerals(potassium,Calcium,iron). * Helps regulate blood pressure and supports heart and muscle function. * Important for bone health and muscle function. *for the formation of red blood cells and oxygen transport. ### Fiber: * Promotes digestive health by regulating bowel movements. ### Antioxidants * help protect cells from oxidative stress and reduce the risk of chronic diseases like cancer and heart disease. These nutrients contribute to overall well-being, including maintaining healthy vision, strong bones, a healthy heart, and a robust immune system. ## 5 examples of vegetables * Spinach * Broccoli * Carrots * Bell Peppers * Fluted pumpkin leaves > What meals are best for breakfast and why? Eating a lighter meals in the morning is generally recommended and is best for breakfast,especially those with a balance of carbohydrates, protein, and healthy fats other than heavy meals. ![food-2569257_1280.jpg](https://cdn.steemitimages.com/DQmTvqm5EJomK1kaXV4zBhqzGamwjzDjAkJB19ec7qUHDm9/food-2569257_1280.jpg) [Pixabay](https://pixabay.com/photos/food-breakfast-table-healthy-green-2569257/) Because, apart from the fact that our digestive system is still waking up after the night fast, this is also needed to ensure you are effective and active during the day. Heavy meals can make you sluggish and heavy during the day activities. ### Here are some meals u could try for breakfast: * Oatmeal with Fruit and Nuts * Greek Yogurt with Berries and Seeds * Fried Bean cakes and corn porridge(Akara and pap) * Steamed Bean Pudding(Moi-Moi) * Yam and Egg sauce A balanced breakfast like these helps stabilize blood sugar levels, supports metabolism, and provides sustained energy throughout the morning. > For someone who wants to get fat, which foods do you recommend and why are these foods healthy for them? Okay, for someone looking to gain healthy weight, we are not looking for empty unhealthy fats but muscles so the goal is to consume nutrient-dense, calorie-rich foods that provide both energy and essential nutrients like vitamins, minerals, and proteins. Here are some recommended foods and why they’re healthy: * Full-Fat Dairy (Milk, Yogurt, Cheese) * Eggs * Lean Meats (Chicken, Beef, Turkey) * Healthy Oils (Olive Oil, Coconut Oil) * Starchy Vegetables (Potatoes, Sweet Potatoes, Plantains) * Smoothies with Protein: ### Why These Foods Are Healthy for Weight Gain: * These foods not only provide calories but also essential nutrients like vitamins, minerals, and healthy fats. * They offer a healthy balance of carbohydrates, proteins, and fats, which are important for building muscle. * Unlike junk food, which may lead to unhealthy fat gain, these foods help ensure that the weight gained is healthy. Added with proper exercise, we can get the desired results. > What quantity of protein is required for us to consume a day? Give 7 examples of protein foods well there are factors to be considered like age, gender, health goals and so on but for a normal adult is 0.8 grams of per weight of the individual. ![protein-5621773_1280.webp](https://cdn.steemitimages.com/DQmbNc2e5g1ufDnrMwvZu99s1onDR8yEKbEaG8jm5n5ytc8/protein-5621773_1280.webp) [Pixabay](https://pixabay.com/illustrations/protein-food-healthy-meat-chicken-5621773/) ### 7 Examples of Protein Foods: * Chicken Breast * Eggs * Fish (Salmon, Tuna, Mackerel) * Lentils * Greek Yogurt * Tofu * Beef (Lean part) #### *Thanks for reading....* > > > I want to invite my friends; @kafio @ngozi996 and @jovita30 to participate ---------